So many people out there have goals and aspirations to lose as much weight as possible. They think that by losing weight quickly their life will completely change! And sure it definitely might, to a point anyway.
A question I hear quite often from new clients is, “how long does it take to notice weight loss?”
There isn’t an easy answer for this but in my experience, you can normally start seeing results in as quick as 1-2 weeks. This depends on multiple factors including how much weight you have to lose and the plan you use to lose the weight in the first place.
Within those 1-2 weeks, it’s pretty easy to lose around 5-10 lbs of body fat and water weight quickly. This makes a big difference in how your appearance looks.
The goal isn’t to stop at the 2-week mark, however! As soon as you get past your first 21 days (3 weeks), you’ll start to notice you’re ingraining good eating habits and adapting to a healthier lifestyle. From here, it is usually pretty simple to continue on your way!
After this first 3 weeks, you can start to see daily changes as long as you stick to the plan and increase the difficulty of your workouts/increase your calorie deficit.
So, how long does it take to notice weight loss? It can be as soon as 1-2 weeks but in general, it takes 4 weeks to notice weight loss!
But there’s more to it then that if you want to learn more!
How Much Weight Should You Aim To Lose Per Fat Loss Phase?
A lot of people have a huge rebound in weight after they lose a bunch of weight. I go over why this happens in my article on “How To Lose Weight And Keep It Off Forever”.
As explained in that article, you have to use a process called Reverse Dieting to keep the weight off permanently after a diet.
On top of that, you want to make sure not to exceed 1% of your body weight per week and 10% of your total body weight for an entire fat loss phase.
For a 200 lb male, this would be 2 lbs lost per week and 20 lbs lost overall. By following these guidelines, you won’t diet down to levels that increase your hunger hormones as much. If you surpass this number like many seem to, expect to see a rebound on body weight after a diet is over.
Take your time and only aim to lose a maximum of 10% of your body fat per diet phase. By doing this, you’ll keep the weight off and your hard work will absolutely pay off!
How Long Does It Take To See Weight Loss Results?
Doing some research on message boards and forums on the internet I found a pretty shocking discovery.
People tended to notice their weight loss at completely different rates based on how much those people weighed at the start. These rates ranged from 10, 20, 30 and even 40 lbs before people realized it!
On average how long does it take to see weight loss results?
You know that 10% body fat loss I mentioned above? That’s actually almost the exact range other people start noticing!
People that started at 275 lbs and dropped to 250 started getting noticed. The people at 150 lbs were noticed when they dropped around 15 lbs to 135.
It’s almost an exact 1:1 ratio of my recommended maximum fat loss! I didn’t even realize this as I was researching for this article.
Another question I see is how long does it take to notice weight loss in your face?
It’s hard to bring find a rough number, but that 10% body fat loss I mentioned before seems to be a good average honestly.
Don’t worry if people are going to notice your weight loss, because they will! If you’ve only lost 5 lbs and people haven’t noticed it’s fine! Keep going and keep working hard. You’re 5 lbs closer to your goal.
Keep moving forward.
How Long Should A Fat Loss Phase Last?
This isn’t a tricky question by any means but how many people ignore how long a diet should be? Too many from my experience.
I’ve noticed a huge drop in motivation for people that diet for more than 12 weeks. And based on others recommendations, 12 weeks seems to be a sweet spot before diet fatigue starts to set in.
This also allows us to perfectly align our fat loss per week to make sure we stay on track.
Say you weight 180 lbs, based on my 10% recommendation, this means the maximum amount of weight loss you should be aiming for is 18 lbs. Then, we simply divide 18 by 12 weeks to find the amount of weight we need to lose weight to stay on track.
18/12=1.5 lbs lost per week.
As you can see, this is an awesome way to make sure your weight loss is heading in the right direction and not overdoing it by trying to lose fat for half the year.
What To Do If I Don’t Start Seeing Results In 4 Weeks?
Usually, by week 4 you’ll have lost a couple of pounds at least. If you find after this period of time you aren’t seeing results there are a few things you can do.
- Take progress pictures to make sure you’re tracking more than just bodyweight. A lot of times, especially for those with more weight to lose, you won’t see any changes on the scale for a while. This is usually due to building muscle mass and losing fat at the same time. This will show up as no weight loss on the scale. Taking progress pictures allows you to compare how you look, which is much more important than how much you weigh.
- Start taking measurements. Taking progress pictures can be a bit subjective. The best way to measure fat loss in my experience is by taking measurements. Sure you might have gained some muscle in your abdominals and low back, but odds are your waist size WILL go down if you’re actually losing body fat. I’ve found that when I couldn’t rely on the scale that taking measurements with a
measuring tapeis the best bet. An awesome measuring tape I’ve found is included with this Body Fat Caliper available on Amazon for a low price. Definitely worth the cheap investment.
- Make sure you’re moving more and track your calories accurately. The biggest issue I see with people trying to lose weight without any progress to show for it is a lack of calorie counting. If you’re working out hard in the gym, doing cardio, and just eating whatever outside of the gym, all of your hard work could be for naught! Instead of leaving it up to chance, start weighing your food with a food scale, and start tracking with MyFitnessPal. If you aren’t doing this and continue to see zero results, you only have yourself to blame. In addition to this, you absolutely need to make sure you’re moving more. If you work out hard 3 days a week but sit around all day the other days, losing weight is going to be difficult. Try to do something active every day you can. If you need help with how many times you should be training for fat loss, check out this article I just posted!
How Much Weight Do You Need To Lose To Notice A Difference?
In my experience, this can vary. The main factors are your current body fat percentage, how much you actually weigh, and how tall you are.
Somebody that is only 15% body fat will notice fat loss a lot faster than someone at 30% body fat.
- Likewise, if you weigh 150 lbs and lose 15 lbs, there’s going to be a huge difference in fat loss.
- If you’re 300 lbs and lose 15 lbs, it’s not going to be as noticeable at all either.
- Finally, if you’re 6′ tall; you can lose less weight than someone that’s 5′ tall, and you’re going to notice the difference faster.
So, as you can see, there’s a bunch of factors to consider.
I have a very simple method to determine how much weight you need to lose to notice a significant difference.
In general, a 5-10% reduction in weight will create a noticeable change.
This easily scales based on how much you currently weigh. If you weigh more, you’re going to have to lose more weight.
That’s just how it goes. Here’s how easy it is to calculate!
Take whatever your weight is and multiply it by 5 and 10%. This is the range of body weight you will need to lose to notice a difference.
I’ll show you how easy it is now!
Let’s assume you’re 200 lbs.
- 200×5%=10 lbs
- 200×10%=20 lbs
- So if you’re 200 lbs, you’ll need to lose between 10-20 lbs to show a noticeable difference in your body composition.
If you’re 100 lbs, it’s going to be even less!
- 100×5%=5 lbs
- 100×10%=10 lbs
- Somebody that’s 100 lbs would need to lose 5-10 lbs to notice a difference.
However, unless you’re very short, I don’t recommend losing weight at 100 lbs as you’re most likely at risk of being malnourished.
I would increase lean body mass and get to a healthy weight before cutting back down to lower your body fat.
Finally, let’s say you’re around 300 lbs.
- 15-30 lbs needs to be lost before you notice huge improvements in your body.
So again, the more you weigh, the more you need to lose to notice a difference.
This is all just estimates you can use to get you into the right ballpark though so keep that in mind.
You still have to take your actual starting body fat percentage into account, as well as your height and gender.
However, you can use this as a tool to figure it out for yourself!
Hopefully, it helps!
How Long Does It Take To Lose Weight?
Luckily losing weight is pretty simple; it’s the execution that’s difficult for most people.
How much weight you’re trying to lose will determine how long it will take, though.
How long does it take to lose weight though?
Like always, the answer is, it depends.
In general, you shouldn’t try losing more than 0.5-1% of your body weight per week.
This is a lot more accurate than the popular “no more than 1-2 lbs per week” phrase that is stated everywhere.
Again it’s easy to calculate how much you should be striving to lose per week.
If you weigh more, you can afford to lose more week each weight without risking muscle mass.
Likewise, if you’re a lot lighter, you need to lose less weight per week to maintain muscle mass.
If you don’t care and just want to lose it fast, that’s on you.
I don’t recommend it because losing muscle mass is not a good move whatsoever.
So to find out how much you should be losing WITHOUT risking muscle loss, simply multiply your body weight by 0.5-1%, and that’s the range you should be losing each week for healthy fat loss.
We’ll use 100, 200, and 300 lb individuals again for simplicity.
First up 100 lbs.
- 100×0.5%=0.5 lbs
- 100×1%=1 lb
- So if you’re 100 lbs, 0.5-1 lb of loss per week is your goal.
Next we have 200 lbs.
- 200×0.5%=1 lb
- 200×1%=2 lbs
- 200 lb individuals can lose 1-2 lbs per week without risking muscle loss.
Finally, 300 lbs!
- 300×0.5%=1.5 lbs
- 300×1%=3 lbs
- A 300 lb individual can lose between 1.5-3 lbs per week on average.
Pretty cool, right?
So, how long does it take to lose weight?
You can literally lose weight from day to day. However, losing 5-10% of your bodyweight is going to take some time!
The more you have to lose, the longer it’s going to take unfortunately.
Luckily though, the sooner you start and stick to it, the faster you’ll reach your fat loss goals!
Can You Lose Weight And Gain Muscle At The Same Time?
This is something that has been talked about for years, is it actually possible to lose body fat and gain lean muscle tissue at the same time?
As always in the world of fitness, it depends.
In general, however, it is absolutely possible to lose fat and build muscle at the same time. This is called body recomposition and has been proven to work in bodybuilder circles.
Although it is possible to lose fat and gain muscle at the same time, a lot of variables have to take place for this to occur.
If you’re interested in making this happen for yourself, read on!
How To Build Muscle While Losing Fat!
When your goal is body recomposition, there are a couple of things we need to take into account.
- To lose body fat, you must burn energy.
- To build muscle mass, you must store energy.
- Based on these truths, you must be in a calorie surplus to gain muscle and a calorie deficit to lose fat.
While the first two points are true, the 3rd statement is not.
You can lose fat without being in a calorie deficit. You can eat at maintenance and use weight lifting/cardio to create a calorie deficit.
Likewise, you can eat at maintenance and use body fat stores to build muscle mass. This is how you can build muscle and lose fat simultaneously.
Think of it like this, say you’re 250 lbs at 30% body fat. This equals 75 lbs of stored body fat. There are 3,500 calories in a pound of fat, this equals 262,500 calories stored in the body to build muscle.
The next time somebody says you can’t build muscle and lose fat at the same time, remember all the stored body fat we have in our bodies. You don’t need to consume more calories to build muscle mass. It allows you to build more muscle sure, but it’s not necessary if your goal is primarily fat loss.
Now that we know that it’s possible, how do we have to train to make this happen?
How Should You Workout To Make This Happen?
If you want to build muscle while losing body fat, you need to train your ass off. This means training with high intensity, and getting stronger in the 5-20 rep range.
Here’s a couple of basic tips to follow:
- Train upper and lower body 2 times each per week. Training each muscle group twice a week has been proven to build more muscle than lower frequencies. An example training program using this set up will be displayed below.
- Train as much as your schedule will allow. This one is super simple, the more you train the more muscle you can build and the faster you’ll lose weight. The more you train and recover from, the better. If you can only train consistency 3 times per week, you better be making those 3 days count.
- Use big, compound movements. I’ve gone over this in so many articles but to gain the most muscle possible, you want to use compound movements for the majority of your training. I’ve told you my favorites before: squats, bench, overhead press, deadlifts, rows, pull-ups, and dips. Pick exercises that allow you to lift the most weight and have been proven to build muscle for YOU. If you feel like you aren’t building as much muscle and progressing as quickly, pick something else. The best movements are the ones that give YOUR body a growth response.
- Keep trying to break rep PR’s until you can’t anymore. If you want to achieve a solid body recomp, you need to continue using the same movements and beat your records on them. If you’re not stronger in 6 months then you are now, you’re doing something wrong. This means you keep hammering the same movements until you literally can’t add weight or beat your reps anymore. When that happens, switch to another exercise and start getting stronger on that. Repeat this process forever, don’t switch exercises every week trying to “confuse the body”, that shit is bullshit and will ensure you go nowhere fast.
Now that we have the basic tips out of the way, let’s create a 4-day training program incorporating them!
Workout Plan To Build Muscle & Lose Fat Simultaneously
This workout plan is something I’ve been working on the past month and tweaking to suit my needs. You can use something similar as long as the principles remain the same.
Here’s what the basic plan consists of.
Trap Bar Deadlift
Top Set of 5-10 Reps
Top Set of 8-12 Reps
|Romanian Deadlift |
Top Set of 5-10 Reps
Top Set of 8-12 Reps
Top Set of 8-12 Reps
|Upper Back Pulldowns|
Top Set of 8-12 Reps
Top Set of 8-12 Reps
|One Arm Lat Pulldowns|
Top Set Of 8-12 Reps
Top Set of 8-12 Reps
|Dumbbell Seated Press|
Top Set of 8-12 Reps
|Seated Calf Raises|
Top Set of 8-12 Reps
|Incline Dumbbell Bench|
Top Set of 8-12 Reps
Top Set of 8-12 Reps
|Upper Back Chest|
Top Set of 8-12 Reps
Again, the main things that matter are the principles. It has nothing to do with special exercises and diets, principles are your first priority.
These main priorities you need to follow are:
- Push sets close to and to failure. Intensity is the biggest drivers for hypertrophy (building muscle). If you do hundreds of reps and sets without training anywhere near failure, you’re not going to build as much muscle as you possibly could. On top of that, it’s just going to dig into your recovery and that’s what you need to do for muscle growth to occur. That’s why you need to be pushing to failure with each and every working set you do. The caveat to this is simple, for movements where it’s safe to train to failure, do it. Leg Curls and Leg Extensions to failure are very safe to do so as it’s a single joint movement and the risk of injury is low. On a Squat or a Romanian Deadlift however, there’s a lot of moving parts and the risk of your form breaking down or the bar potentially crushing you is why you should only work 1 rep away from failure on those. The best course of action is to stop the set once your technique breaks down. Do that and you should be good to go!
- Increase Weight & Reps Over Time. By pushing to failure, you know exactly how many reps you can do at a given weight. Once you do 8 reps at 200 lbs on the bench press, your next course of action the following week is to beat that 8 reps. Once you get to the top of the rep range for a movement, add 5-10 lbs and repeat the process. Easy!
- Recovery Is Key. The first two principles are important, but recovery is far more important! If you don’t recover, your tendons, ligaments, and muscles are just waiting for an injury to occur. Take your time, don’t push too hard too quickly, and get some sleep!
What Works Better?
Now that we know it’s possible to build muscle and lose body fat simultaneously, this brings up the question, is it better to focus on one goal at a time? Or should you be trying to build your muscle while losing fat?
Like all good answers, it depends!
If you’re 10% body fat, you really have no reason to try building muscle while cutting. Unless you’re competing in bodybuilding. This is the prime time to be focusing on building muscle with a standard mass gaining diet.
If you’re 30% body fat, you have a ton of body fat available to use as fuel for muscle growth. I would never recommend attempting to bulk while at such a high body fat percentage, however. Focusing on training hard to lose the fat and building muscle would work fine in this case.
So depending on your goals you can use a regular surplus to build muscle or focus on body recomposition.
HOW TO LOSE WEIGHT AND KEEP IT OFF FOREVER!
In my experience, people don’t have trouble losing weight at all. They have trouble losing weight and keeping it off. This begs the question, “Why do people have so much trouble keeping weight off after losing it?”
Here are the main reasons people struggle to keep weight off after a diet:
- They overeat immediately after a diet. After a diet is complete, your metabolic rate is down-regulated. This causes you to rebound in weight quickly if you overeat calories.
- They don’t make their diet into a lifestyle. After a diet people act like they can go back to eating the same as before. Because your metabolism slows down as you lose body fat this isn’t the case whatsoever.
- They don’t practice good eating habits. When dieting, it’s so important to set up good habits for yourself. Just because you hit your calorie intake doesn’t mean you’re building a good relationship with food!
- They eat delicious foods right after the diet. At the end of a diet, you don’t want to start eating tons of delicious, high-calorie foods. If you do, this is the easiest way to gain the weight back incredibly quickly.
With all this in mind, how do we set up “the diet after the diet”? We use a principle called Reverse Dieting.
Sounds interesting right?
Without reverse dieting, nearly 65 percent of dieters return to their pre-dieting weight within three years, according to Gary Foster. Gary Foster is the clinical director of the Weight and Eating Disorders Program at the University of Pennsylvania.
This is an insane statistic and something I noticed from working with over 150 people over 2 years. This means over 2/3rds of people regain the weight within just 3 years. In my experience, they gain weight and even more than they weighed originally. Let’s see what we can do to fix this problem once and for all!
Stop Overeating After A Diet!
As soon as a diet is over so many people return to how they were eating beforehand. This is a horrible idea and can create a horrible binging relationship with food, unfortunately.
Why is overeating after the diet such a big problem? After a diet, your maintenance calories are going to be drastically lowered due to a principle called, metabolic adaptation. This is a function in the body that down-regulates your Total Daily Energy Expenditure or TDEE.
TDEE is the total calories burned per day and is comprised of multiple components.
These components are:
- BMR (Basal Metabolic Rate) 70% of TDEE
- NEAT (Non-Exercise Activity Thermogenesis) 15% of TDEE
- TEF (Thermic Effect Of Food) 10% of TDEE
- EAT (Exercise Activity Thermogenesis) 5% of TDEE
BMR is the total calories burned just from being alive. If you sat down all day without moving that is your basal metabolic rate.
NEAT is the total calories burned from non-exercise activity. Anytime you’re chewing, tapping your foot, moving around, doing housework (housework is not working out), or walking.
TEF is when our bodies process food and break it down into energy. Fiber and protein have a thermic effect of up to 30%. Diets rich in protein and fiber maximize how much body fat you lose due to TEF.
Finally, EAT is calories burned through exercise. I know what you’re thinking, only 5%? That’s why they say diet is the most important factor when it comes to weight loss!
All the exercise you do only contributes to a small portion of Total Daily Energy Expenditure. You should still train hard due to all of the important benefits it brings though!
We now know the specifics of what our metabolism is and what it’s compiled from. With all this in mind, why does it all matter you might ask?
Because you lose body fat by decreasing calories over time, your metabolism also down-regulates accordingly. This means after your diet you can’t eat the same calories as before, otherwise, YOU WILL gain weight quickly.
If you’re losing 1 lb a week at 2000 calories you’re most likely in a 500 calorie deficit. If we increase your calories quickly to 3000 or don’t track at all, we’re going to gain back body fat quickly! This is not the ideal situation you want after all of your hard work.
So what can we do to stop this forever? Reverse Dieting!
Reverse Dieting: Keep The Weight Off Forever!
Reverse Dieting is the #1 thing you aren’t doing that you NEED to do after a diet. You might have heard of it before but most people haven’t! This is fine because I’m going to go over the basics and link you to an awesome resource after.
When dieting, you decrease your calories slowly over a period of 2-3 months normally. Usually, a deficit of 250-1000 calories to start is what you’re looking at.
By the end of the diet, a couple of things are happening in your body we need to correct. This is due to creating an energy deficit and losing body fat.
Here’s what happens due to Metabolic Adaptation:
- You burn fewer calories during non-exercise activity thermogenesis, NEAT.
- Your heart actually beats slower due to your sympathetic nervous system activity declining. This is from the energy deficit from lower calories.
- Muscles become more efficient which requires less fuel.
- Organs consume less energy to function.
- Hormones such as testosterone, leptin, ghrelin and thyroid hormone are all adversely affected. These hormones influence our metabolism and appetite.
That last bullet point is the most important!
Ghrelin and leptin are commonly referred to as our “Hunger Hormones”. During and after a diet, leptin levels decrease while ghrelin levels increase. This causes our appetite to increase and is a major reason why people gain the weight back so quickly!
Because our appetite after a diet is so much higher, we become ravenous! Combine this increased appetite with our decreased metabolic rate and you have a recipe for fat gain!
The way we fix this is by using Reverse Dieting to slowly increase calories over time. This builds your metabolic rate back up, your ghrelin levels start to decrease, your leptin levels increase and your appetite is slowly curbed. We’re essentially trying to fix our diet fatigue and prevent body fat storage.
Here’s how we do it!
Reverse Dieting For Beginners
Let’s say you were at 2,000 calories losing 1 lb a week at the end of your diet. This most likely means you were in a 500 calorie deficit. If you were losing 2 lbs a week, this would be a 1,000 calorie deficit.
To decrease the chances of increasing body fat storage we want to increase our calories slowly! This means we start by adding only 50-200 calories per day per week.
For our 2,000 calorie example above you’ll start at 2100 calories and weigh yourself EVERYDAY. This is the hardest part but something that needs to be done. Because we’re increasing calories you can and will see a fluctuation in body weight due to two factors:
- Increased glycogen stores due to extra calories replenishing muscle glycogen
- Increased water weight for the same reason
What we will be doing is weighing every day to get a weekly average in body weight. Here’s what it might look like.
We add these numbers together and divide by 7 from here.
Based on our math we gained only 0.6 lbs on average at 2,100 calories. This tells me two things; we’re on track, and we can increase our calories another 100 for the following week. When minimizing fat gain as much as possible we want to keep our body weight gain minimal as well. This means no higher than a 0.005% gain per week.
Somebody that is 200 lbs should be gaining no more than 200×0.005=1 lb per week. If you’re 300 lbs we can do 1.5 per week. This is incredibly important because as we increase calories slowly we should see our metabolic rate increase as well, minimizing fat gain in the process!
Much different than how people usually increase calories after a diet! You can already see how using this method is going to set us up for success.
The other thing you might notice is no mention of cardio! What I recommend is to slowly decrease your cardio as your body weight and metabolic rate stabilize. If you were doing 3 times a week at 30 minutes keep doing that! Slowly drop it down 5 minutes at a time until you’re doing 15 minutes 3 times a week.
This allows us to remove the need to do tons of cardio to maintain our body weight. Usually, people drop the cardio and eat tons of food at this point. Don’t do this and stay the course! Slow and steady wins the race.
What To Do If You Gain Over The Recommended Weight Limit?
Each week, keep hitting your calories and weighing in every day! If you see you’re going over the recommended level of weight gain, increase calories by only 50 a week.
Here’s an example!
200.6 lbs (+0.6)
201.4 lbs (+0.8)
202.7 lbs (+1.3)
203.2 lbs (+0.5)
As you can see from the table, Weeks 1-3 we only gained 0.6-0.8 lbs per week. We’re in the perfect range of no more than 1 lb per week.
In Week 4, we gained 1.3 lbs so instead of adding 100 calories in Week 5 we only added 50. This puts us right back in the sweet spot at 0.5 lbs gained.
This is only a hypothetical example of what MIGHT happen! All those that try this might have completely different results which is fine!
Some people actually notice they lose weight doing this! They have restricted calories for so long their metabolic rate is completely gone. They do tons of cardio, eat less than 1,200 calories a day and still gain weight!
If this sounds like you or somebody you know, follow the guidelines laid out in this article and see what happens!
You might notice you lose weight while eating more food and doing less cardio. I know it sounds like a dream and not plausible but this is how it can work for some of you! You need to get your metabolic rate up and this is the way to do it.
Stay the course and reap the benefits! If you want help with this definitely consider leaving a comment below! I’ll help you out the best I can!
Reverse Dieting is an amazing process and something I haven’t heard many people talking about. The biggest benefits are eating more food, decreasing fat gain after a diet, and setting ourselves up for future diet success!
You can’t just continuously decrease your calorie intake and increase cardio. After a long period of time, you’re going to burn out, binge on food and gain all the weight back!
Make sure to diet no more than 3 months at a time!
When you’re done, refer to this article and design your own Reverse Dieting plan to minimize fat gain, increase your metabolic rate, and get ready to diet again in the future!
If you want to learn more about Reverse Dieting, Dr. Layne Norton is somebody that walks the walk and talks the talk. He TALKS A LOT TOO!
Layne is a wealth of knowledge and somebody I’ve learned from substantially! He has tons of videos on Reverse Dieting, dieting in general and strength training as well.
Check out this video and enjoy his hilarious intro on Reverse Dieting. He has tons of free information on the subject on his YouTube channel so don’t miss out!
And with that, you should have a pretty good idea on how long it’s going to take to start seeing results from your fat loss plan!
It may not be easy to stick to a plan and be consistent but it’s absolutely necessary to lose fat.
When in doubt, treat it like a sprint. Spend no more than 3 months getting the work done, doing your cardio, and eating correctly in a calorie deficit. After you’ve hit your goal, reverse out of it slowly to maintain your weight loss without any unnecessary fat gain.
If you guys have any questions definitely feel free to drop them down below!
Have you had success with losing body fat in the past? If so, how long did it take to start seeing results?
As for me, every time I embark on a fat loss diet, 10% drops in body weight seem to do the trick every time. Thanks for reading and I hope you all have a fantastic weekend!
Until next time,